Day 5, International Nutrition Webinar 2K21

 

Mrs R. Sunitha

It starts with cleaning utensils- using warm water

Storage of food is important

Discard expired food

Organize kitchen to find stuff neatly and it makes things easy

Never under cook or over cook food

Use perishable first. And store at right temperature

What we eat is what we are

Consume healthy food in the right time.. it is not always about physical appearance. It is all about inner appearance

Have all supplements through diet

Try to eat as many fresh vegetables as possible , reduce sugar and salts

Resource management – have perfect weight by eating healthy food- consume fe , protein, ca and all the body needs

She explained the following recipes-

1.     Mango smoothy- a seasonal fruit recipe

2.     Protein laddu- using sesame seeds with, peanuts with jaggery.

3.     Roti with Wheat flour- make it instead of buying

4.     Veggie kichadi- use veggies, moong dal and rice with tadka

5.     Mutton dum biryani- rich in protein

6.     Beans salad- rich in protein, vitamins and minerals

7.     Ragi soup- Ragi flour with vegetables

8.     Rajma masala curry- rjama has protein, ajuvain helps in digestion

9.     Ponaganti dal- a leafy vegetable with dal

10.  10. Carrot Kheer, with carrot and milk

11.  11. Soya chunks vada- with protein and flavours

12.  Avacado toast- can be made in few minutes

13.  Fruit tea- with boiled blue berries

14.  Protein dosa with moong dal

Dr Manikyakumari- food is essential for body

But it also important for immunity

People have to consume good food and not to depend onjunk food

Govt. has started poshan abhiyan which also talks about taking good food and taking care of health

Adolescent hildren avoid junk food

Women in puberty, pregnant and working women- we neglect diet

Busy schedules- lead to shift of diet practices. We have to eat right and maintain proper diet

Menstrual cycle leads to loss of iron and calcium- to replenish that we should depend on natural supplements

During covid time- people got awrenss and people started following good dietary sources intake

To support our immune system- remember health is wealth

If you want to live- have proper health and proper diet

Vitamins, mineral are available as natural supplements. So add then as part of diet

Micro and macro nutrients intake is must- through fruits and also animal sources

Consume vit. C – to get immunity

Our negligence made us susceptible and we are deprived of supplements

T and B cells, all WBC are required for immunity

Zn- helps fight pathogens. With vit C- Zn suppress inflammation in lungs and prevents viral replication

We should consume probiotics- curd and buttermilk is a must. Raised dough of idli and dosa have probiotics.

Vit E- fat soluble and anti oxidant. It will increase t lymphocyte and wbc

Well-balanced diet is important for us

Exercise is very important in our life to overcome disease and take care of physical and mental healthy

Sleep for 7 to 8 hour, drink lot os water